- Joined
- Nov 10, 2012
- Messages
- 50
Hey guys this is going to be my new split Ill follow for about 12 weeks, changing up a few exercises now and then to shock my body.
Tell me what you think please guys!
Monday - Chest, Biceps, Forearms
Tuesday - Back
Wednesday - Cardio and Abs
Thursday - Shoulders and Triceps
Friday - Legs
Saturday - Abs
Sunday - Rest
Monday - Chest, Biceps Forearms
Flat Barbell Bench Press - 3 sets x 12, 10, 8 reps <-- Drop set after last set
Incline Barbell Bench Press - 3 sets x 12, 10, 8 reps <-- Drop set after last set
Decline Dumbbell Bench Press - 3 sets x 12, 10, 8 reps <-- Drop set after last set
Dumbbell Flyes - 3 sets x 12, 10, 8 reps reps
EZ Bar Curls - 3 sets x 10-12 reps (2 warmup sets) <-- Drop set after last set
Hammer Curls - 2 sets x 10-12 reps (1 warmup set)
Concentration Curls - 2 sets x 10-12 reps (1 warmup set)
Wrist Curls - 3 sets x 15-20 reps
Reverse Wrist Curls - 3 sets x 15-20 reps
(Superset the two above)
Tuesday - Back
Lat Pulldowns - 3 sets x 12, 10, 8 reps (2 warmup) <-- Drop set after last set
Close Grip Rows - 2 sets x 12, 10 reps (1 warmup) <-- Drop set after last set
Close Grip Pulldowns - 2 sets x 12, 10 reps (1 warmup) <-- Drop set after last set
One Arm Dumbbell Rows - 2 sets x 12, 10 reps (1 warmup)
Deadlifts - 3 sets x 15, 12, 6-8 reps (Don't go to failure)
Wednesday - Cardio and Abs
10 minutes HIIT (2 min run, 2 min walk)
10 minutes fast walk
Decline Crunches - 3 sets x 10-20 reps
Leg Raises - 3 sets x 10-20 reps
Oblique Crunches - 3 sets x 20-30 reps (each side)
Thursday - Shoulders and Triceps
Rotor Cuff and All Delt Head Stretching
Barbell Standing Press - 3 sets x 5,3,1 reps (Strength)
(Do warmup for above with bar for 12-15 reps)
Seated Dumbbell Press - 3 sets x 12, 10, 8 reps (Hypertrophy) <-- Drop set after last set
Lateral Raises - 3 sets x 12, 10, 8-10 reps <-- Drop set after last set
Upright Rows - 3 sets x 12, 10, 8 reps
(Should I swap ^ for rear delt exercise?)
Shrugs (Traps) - 3 sets x 10-15 reps)
Dips - 3 sets x 9-10 reps
Rope Pushdowns - 3 sets x 10-12 reps
(Superset ^ with overhead Rope Extensions 8-12 reps)
Close Grip Bench Press - 3 sets x 12, 10, 8 reps
Friday - Legs
Front Squats - 3 sets x 8, 5, 3 reps (Strength/Hypertrophy - Quadricep Emphasis)
Squats - 3 sets x 15, 12, 10 reps (Hypertrophy - General Mass Movement)
Leg Press - 3 sets x 20, 15, 12 reps <-- Drop set after last set
Leg Extensions - 2 sets x 12-15 reps <-- Drop set after last set
Leg Curls - 3 sets x 10-15 reps <-- Drop set after last set
Standing/Seated Calf Press/Raises - 5 sets x 15-20 reps (Rest Pause)
Saturday - Abs
Decline Crunches - 3 sets x 10-20 reps
Leg Raises - 3 sets x 10-20 reps
Oblique Crunches - 3 sets x 20-30 reps (each side)
Sunday - Rest (The worst day)
Tell me what you think please guys!
Monday - Chest, Biceps, Forearms
Tuesday - Back
Wednesday - Cardio and Abs
Thursday - Shoulders and Triceps
Friday - Legs
Saturday - Abs
Sunday - Rest
Monday - Chest, Biceps Forearms
Flat Barbell Bench Press - 3 sets x 12, 10, 8 reps <-- Drop set after last set
Incline Barbell Bench Press - 3 sets x 12, 10, 8 reps <-- Drop set after last set
Decline Dumbbell Bench Press - 3 sets x 12, 10, 8 reps <-- Drop set after last set
Dumbbell Flyes - 3 sets x 12, 10, 8 reps reps
EZ Bar Curls - 3 sets x 10-12 reps (2 warmup sets) <-- Drop set after last set
Hammer Curls - 2 sets x 10-12 reps (1 warmup set)
Concentration Curls - 2 sets x 10-12 reps (1 warmup set)
Wrist Curls - 3 sets x 15-20 reps
Reverse Wrist Curls - 3 sets x 15-20 reps
(Superset the two above)
Tuesday - Back
Lat Pulldowns - 3 sets x 12, 10, 8 reps (2 warmup) <-- Drop set after last set
Close Grip Rows - 2 sets x 12, 10 reps (1 warmup) <-- Drop set after last set
Close Grip Pulldowns - 2 sets x 12, 10 reps (1 warmup) <-- Drop set after last set
One Arm Dumbbell Rows - 2 sets x 12, 10 reps (1 warmup)
Deadlifts - 3 sets x 15, 12, 6-8 reps (Don't go to failure)
Wednesday - Cardio and Abs
10 minutes HIIT (2 min run, 2 min walk)
10 minutes fast walk
Decline Crunches - 3 sets x 10-20 reps
Leg Raises - 3 sets x 10-20 reps
Oblique Crunches - 3 sets x 20-30 reps (each side)
Thursday - Shoulders and Triceps
Rotor Cuff and All Delt Head Stretching
Barbell Standing Press - 3 sets x 5,3,1 reps (Strength)
(Do warmup for above with bar for 12-15 reps)
Seated Dumbbell Press - 3 sets x 12, 10, 8 reps (Hypertrophy) <-- Drop set after last set
Lateral Raises - 3 sets x 12, 10, 8-10 reps <-- Drop set after last set
Upright Rows - 3 sets x 12, 10, 8 reps
(Should I swap ^ for rear delt exercise?)
Shrugs (Traps) - 3 sets x 10-15 reps)
Dips - 3 sets x 9-10 reps
Rope Pushdowns - 3 sets x 10-12 reps
(Superset ^ with overhead Rope Extensions 8-12 reps)
Close Grip Bench Press - 3 sets x 12, 10, 8 reps
Friday - Legs
Front Squats - 3 sets x 8, 5, 3 reps (Strength/Hypertrophy - Quadricep Emphasis)
Squats - 3 sets x 15, 12, 10 reps (Hypertrophy - General Mass Movement)
Leg Press - 3 sets x 20, 15, 12 reps <-- Drop set after last set
Leg Extensions - 2 sets x 12-15 reps <-- Drop set after last set
Leg Curls - 3 sets x 10-15 reps <-- Drop set after last set
Standing/Seated Calf Press/Raises - 5 sets x 15-20 reps (Rest Pause)
Saturday - Abs
Decline Crunches - 3 sets x 10-20 reps
Leg Raises - 3 sets x 10-20 reps
Oblique Crunches - 3 sets x 20-30 reps (each side)
Sunday - Rest (The worst day)